peachy queen

Workout Name : peachy queen

Shared By : kjpkozak

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 3391

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Description

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Day 1 abs arms & cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Stationary Bike Stationary Bike 45 min - - Progress Chart

Abs

Crunches Crunches 45 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 45 sec 8 3 Progress Chart

Cardio

Step Machine Step Machine 45 min - - Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 45 sec 8 3 Progress Chart

Chest

Push Up Push Up 45 sec 8 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 45 sec 8 3 Progress Chart

Triceps

Dip Dip 45 sec 8 3 Progress Chart

Biceps

Cable Drag Curl Cable Drag Curl 45 sec 8 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 45 sec 8 3 Progress Chart
Day 2 legs booty & back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Step Machine Step Machine 60 min - - Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 3 Progress Chart

Back

Back Extension Machine Back Extension Machine 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 8 3 Progress Chart

Glutes

Bridge Bridge 60 sec - 3 Progress Chart

Upper Legs

Rear Leg Raises Rear Leg Raises 60 sec 8 3 Progress Chart

Abs

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Abs

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 3 Progress Chart
Day 3 full body cooldown
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Standing Toe Touches Standing Toe Touches 15 sec - 3 Progress Chart

Lower Legs

Ankle Circles Ankle Circles 15 sec 8 3 Progress Chart

Shoulders

Arm Circles Arm Circles 15 sec 8 3 Progress Chart

Upper Legs

Quad Stretch Quad Stretch 15 sec - 3 Progress Chart

Upper Legs

Seated Floor Hamstring Stretch Seated Floor Hamstring Stretch 15 sec - 3 Progress Chart

Upper Legs

World's Greatest Stretch World's Greatest Stretch 15 sec - 3 Progress Chart

Upper Legs

Hamstring Stretch Hamstring Stretch 15 sec - 3 Progress Chart
Day 5 quick & easy
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 30 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 12 3 Progress Chart

Abs

Leg Pull In Leg Pull In 30 sec 12 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 30 sec 12 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 30 sec 12 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 30 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart